MAKING THE GRADE:
Mental Wellness
When seeking optimal mental health and wellness, the performance of both the brain (physical manifestation) and the mind (consciousness) must come together with the spirit (will) to form the triad of body, mind and spirit. Though each aspect of the bodymind-spirit trinity can function independently, we are doing ourselves a disservice if we do not acknowledge that their interconnectivity is what makes the difference between simply functioning and functioning at an optimal level. As a new school year begins and mental challenges present themselves, it is important to consider how students, especially those with ADD/ ADHD, can assist themselves in “making the grade” by making healthy choices.
A common thread throughout nutritional research regarding the brain is the importance of omega 3 fatty acids. While our early ancestors lived on fish, wild game, fresh vegetables, fruit and pure water, the increased pace of today’s society causes many to rely on processed foods. The standard American diet (also known as S.A.D.) has become so nutrient-deficient and hormone enhanced that children are entering puberty at extremely early ages, experiencing increased rage and are exhibiting more neural disorders than ever before, including ADD/ADHD.
Nutritional and biochemical imbalances have an important role in behavior disorders. The ability to respond to a stressful situation appropriately is paramount to a healthy experience of life. The dietary ratio of omega 3 and omega 6 fatty acids have a critical role in this balance. According to the author of The Omega 3 Connection, Andrew Stoll, M.D., the ideal ratio of omega 3 and omega 6 fatty acids for humans is 1:1 (Stoll, 2001). Studies have shown that too much of either fatty acid results in neural imbalance. Unfortunately, the S.A.D. contains large amounts of omega 6 fatty acids—as much as 20 times more than omega 3 fatty acids.
Researchers are now looking to essential fatty acids (EFAs) as a means of correcting this disorder, as EFAs are required for the proper structure and function of the brain. Several studies have linked deficiency of EFAs, mainly omega 3, to symptoms of ADD/ADHD. Characteristics of omega 3 deficiency include forgetfulness, fatigue, lack of endurance, depression and a weakened immune system, all of which are common symptoms of ADD/ADHD. While EFA supplementation is not the only aspect that must be considered with this disorder, it is one that shows promise. It has been suggested that at least ten weeks of supplementation is needed to adequately raise fatty acid levels in the brain and a diet high in omega 3 fatty acids must be followed for several months before its effectiveness can be determined.
Although fat is important in the diet, to avoid the symptoms of ADD/ADHD, the types of fats fed to children should be considered. Refined oils have been processed to the extent that the EFAs have been removed. When hydrogenation takes place in order to form products such as margarine, the natural oils are heated and reheated with hydrogen gas through the use of nickel or copper. Exposure to these metals has been proven to lead to depression and fatigue. The processing of natural oils creates trans-fatty acids, which block omega 6 fatty acids and neurotransmitters from attaching to cell receptors. Cells begin to die because toxins cannot escape and nutrients cannot enter. This may lead to ADD/ADHD, depression, fatigue, insomnia and anxiety (Murphree, 2003).
Another way to avoid the symptoms of ADD/ADHD may be to supplement the B vitamins. The B vitamins work together in the brain to produce neurotransmitters such as dopamine, serotonin, norepinephrine and 5-HTP, which help control energy levels, the immune system, digestion and stress levels. In studies of children with behavioral problems such as learning disorders, violence, autism and hyperactivity, B vitamin therapy has produced positive results.
Pycnogenol, which contains 8085 percent bioflavonoid compounds (powerful antioxidants), has been used in Europe for nearly 40 years to improve attention and concentration levels. For ADHD, pycnogenol helps to prevent free radical damage in the brain and nervous tissue. It may also improve the function of neurotransmitters and improve the transportation of calcium, magnesium and zinc to the brain, which leads to improvements in ADD/ADHD.
Additional Strategies
As an alternative to processed foods such as bread, cookies, cakes and crackers, whole organic foods provide easily assimilated nutrients without pesticides, hormones or genetic alterations. A great way to get started with good nutrition is to increase the intake of omega 3 fatty acids and reduce all other fats. Find a reputable source that provides fresh tuna, salmon and other cold-water, deep sea fish rather than farm raised. Switching to organic eggs and free-range meats will also prevent excess hormone consumption. Root vegetables and tubers such as carrots, turnips, yams and sweet potatoes are excellent sources of nutritious carbohydrates. Leafy green vegetables and fruits are full of phyo-nutrients and antioxidants. Juicing is a great way to jump-start one’s consumption of nutrient-dense raw vegetables.
Being able to function optimally doesn’t stop with nutrition, however. For students of any age, returning to school can present issues that need to be addressed on a deeper level. Flower essences, being natural, non-toxic vibrational remedies, can assist with the many experiences students encounter.
For students with ADD/ ADHD, issues surrounding concentration, focus and sensory overload may be present, and these may be aided by clematis, madia and dill. Younger students may have to cope with shyness, test anxiety or fear of strangers if they are at a new school. If this is the case, then mimulus may provide assistance. Adult students might also notice issues with concentration, focus and test anxiety in addition to drifting thoughts, clarity and mental alertness. They may also experience a lack of energy and/or a sense of being overwhelmed from the responsibilities and stresses of parenthood and/or life in general. These issues may be helped by the essences of peppermint and/or olive, hornbeam, impatiens or aspen, respectively.
If a student, whether younger or more mature, is experiencing general anxiety, then essences like aspen, chamomile or garlic may help. More mature students may find themselves coping with depression at times, and again, chamomile may provide assistance, as well as elm or gentian; olive may also assist if the depression seems to result from a state of physical exhaustion. Insomnia is uncommon in younger students, unless they are anticipating an important exam the next day, but adult students may find that again chamomile can be helpful, as well as dill or white chestnut.
Maintaining healthy brain function is important for people of all ages and requires proper nutrition and supplements. By supporting the brain and its functions, the mind and spirit are supported as well, making the triad complete, whole and healthy.
Holly Cowan, Aimee Lanier, Christine Picior, and Angela Vail, Contributing Editor: Rebecca Haack
REFERENCES
Stoll, A.L. (2001). The Omega 3 Connection. New York: Simon and Schuster.
Murphree, R. (2003). Fibromyalgia and Chronic Fatigue Syndrome. Birmingham: Harrison and Hampton Publishing, Inc.
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